kids v veg

1: invisible cauliflower

If your child is happy to eat mashed potato, simply swap half of the spuds with riced (grated) cauliflower.

The color, texture and flavour will be practically identical to the full starch version, especially once you add gravy, baked beans. . .  or a handful of tangy cheese*

* Rather than buying the cheapest 'mild' cheese, opt for a stronger option (strength 3 or 4), use half of the amount, and still save money!

2: other vanishing veg

Finely grate courgette or carrot and add them to your minced pork, turkey or beef for meatballs, burgers or meat loaf.

In addition to stretching expensive meat with a healthy, cheaper, ingredient. . .  it also adds moistness to the mixture, making it more succulent and easier to work into shape.

3: sneak into sauces

Swap half of the mince in any bolognese or meat sauce with finely-chopped sautéed mushrooms or, if you are making a cheese sauce (another of their favourites!), stir in half a cup or so of mashed butternut squash or cauliflower.

These vegetables work well because they match the color and texture of ordinary cheese sauce, whilst effortlessly boosting the nutrition. 

4: if in doubt, air fry

Since chips and roasties are often among a kid's favorite foods, cooking a variety of other veggies in an air-fryer (or on a barbeque) is a great way to make vegetables more palatable.

Carrots, parsnips, sugar snap peas or mange tout all work well as 'gateway' vegetables. . .  leading the way to a healthier overall diet.

Air frying also saves expensive energy.

5: turn into crisps. . .

It couldn't be easier!  Thinly slice raw root vegetables, spray with a little oil, toss and cook for 15-16 minutes in the air fryer at 180C, shaking every 5 minutes until golden and crisp.  Then just season with sea salt and pepper.

Which vegetables to use?

Potatoes (of course!), sweet potatoes, parsnips, carrot and beetroot all make perfect crisps. . .  and don't throw away your leftover vegetable peelings;  turn them into crisps too!

6: or blend into smoothies!

Smoothies made with banana, pineapple or watermelon are ideal to disguise the addition of healthy, home grown, ingredients.

Spinach, lettuce, courgette, broccoli and cucumber, although they will turn the smoothie green, all work well since they have gentle flavours.

Why not call it a 'Hulk' milkshake?

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